What is a Good Back Routine?

A good back routine is one that targets all the major muscle groups of your back, such as the upper and outer lats, lower lats, middle back, lower back, and rear delts. Some of the best exercises for a complete back workout are¹²⁴:

- **Pull-up** (wide grip): This exercise works your upper and outer lats, as well as your biceps and forearms. You can use an assisted pull-up machine or a spotter if you can't do it on your own. Try to pull yourself up as high as possible and squeeze your shoulder blades together at the bottom.

- **Bent-over barbell row** (wide grip): This exercise works your lower lats, middle back, rear delts, and traps. You can use a barbell or a Smith machine for this. Keep your knees bent and your back flat throughout the movement. Pull the bar high toward your upper abs and keep your elbows out to your sides.

- **Cable seated row**: This exercise works your middle back, lower lats, rear delts, and biceps. You can use a V-bar or a straight bar for this. Sit on a bench with your feet on the platform and your arms extended. Pull the handle toward your lower chest and squeeze your shoulder blades together at the end of the movement.

- **Dumbbell shrug**: This exercise works your traps, which are the muscles that run along the top of your shoulders and neck. You can use dumbbells or a barbell for this. Stand with your feet shoulder-width apart and hold the weights at your sides. Shrug your shoulders up toward your ears and hold for a second before lowering them.

- **Back extension**: This exercise works your lower back, which is important for posture and stability. You can use a hyperextension bench or a stability ball for this. Lie face down with your hips on the edge of the bench or ball and your legs straight. Cross your arms over your chest or place them behind your head. Lower your upper body until it's almost parallel to the floor, then raise it up until it's slightly above horizontal.

These are some examples of good back exercises that you can include in your routine. You can do them as a circuit or as separate sets with rest in between. Aim for 8 to 15 reps per set and 3 to 4 sets per exercise.

 

Source: Conversation with Bing, 5/20/2023

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